Recommendations on starting running ?

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tdluxon

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So l never run, but I recently agreed to run in a 10k for Parkinson's disease (a close family member was recently diagnosed).

Only problem... I don't run!

I work out regularly, weights and for cardio either rope work, elliptical and rowing machine. I actually coincidentally about a year ago started doing a lot more cardio than I'd previously been doing (before I was mostly focused on weights) so I'm in better cardio shape than I'd been in a while. But never really running (sometimes treadmill)

So I have 5 weeks to train. I went on 2 runs this week... 1.5 miles and yesterday I did a little over 2. I was definitely feeling it after yesterday and am pretty tired this morning.

Any thoughts on getting into this running thing?
 
To be honest, I doubt five weeks is enough time to train for a 10k unless you have a decent base in running. There are several free Couch to 10K programs available, but most of them take around three months to complete.
 
The good news is the other people in the group are olderish so I think the pace will be really slow.

I'll just have to tough it out and not be a pussy
 
Just run twice a week between now and the race, run half a mile further each time and take a week off before the race. Don't squat or anything.
 
If you do have a basic level of cardio, with some regular running between now and the event, you'll be able to get round fine if you keep the pace steady.

If you want to get a "good" time, then that won't happen quickly.

I'd say just slowly work up to around 4 or 5 miles in training, if you can run 3 or 4 days a week that will be fine.

p.s. I am a runner, but I'm not a qualified coach or anything.
 
trying to train for 10k fitness in such a short time without previous experience = shin splint city
 
I don't think a 10k should be a problem at all in 5 weeks. I just got back into running after several years of not running. I think on my 4th run getting back into it, 3 miles was no problem. If you only run 3 times a week and increase mileage by .5 each time, you'll be there easily and comfortable with the distance before the 10k.
 
TS, if you're determined to do this then,

- Make sure you have a good pair of running shoes. Visit a specialist shop. The best ones will get you to run on a treadmill so they can figure out which shoes best fit your running stride.

- Make the 10K your priority. Cut strength training and any other sport you do down to the bare minimum to allow maximum recovery.

- Run at least three times a week. Gradually increase the distance for the first four, then cut back in the week leading up to the race itself.
 
I'd recommend Tactical Barbell's Base Building template. There's quite a few accounts on their forums of beginners or non-runners going from 0 to 60 minutes by week 5.

It's all heart rate controlled so the pace is extremely manageable which makes life easier when you're trying to get the long miles in...and the workouts progress incrementally, so it really does feel almost effortless.

Speed work gets added in week 5 or 6 if I remember correctly which you'll be missing out on...so whether you'll get a good 10k race time I can't say, but I have no doubt you'll finish as strong as is possible with such a short amount of prep time.

I've run it myself on several occasions but I've also been jogging in one way or another as long as I've been training, regardless it always has a huge positive impact on my conditioning when I do it by the book.

You might also want to head over to Phil Maffetone's site and read up his articles on his "Maff Method".
 
just realize the symptoms of a stress fracture and get it checked out if you get those symptoms. my sister got it from running too much too fast
 
So, I tried 5k yesterday, just cruising slow. Went pretty good
 
tdluxon said:
So, I tried 5k yesterday, just cruising slow. Went pretty good
Click to expand...
Good job! You could also look at it from a time perspective instead of a distance one. Increase time by 5, 10 or 15 minutes each time you run.

Just don't come in last place lmao!
 
My advice would be to keep it simple and just increase distance. It doesn't sound like you are really trying to get a certain time at the 10k. You'll be running with a group, right? To me, I think you can keep it really simple and increase your practice runs until you hit a couple comfortable 10k runs.

I'm less than a month of getting back into running without running being a focus. I think I've got on 7-8 runs, and I'm still doing lifting and such so running isn't really a priority. I did 4.25 miles the other day without a problem at all. I really think you'll be at a 10k before 5 weeks provided you are able to run 3-4 times a week.
 
You can do it if you train well, but don't try to do it fast lol. I run 6km 3 or 4 times a week, and It takes me 30 mins. So I'd say, try to see if you can run one hour, use the strava app, and dont run at less than "6:00" (can't remember the time system, but stay between "6" and "7")

And see what distance you managed to run and how you feel. Then adjust your rythm, don't kill yourself !
 
Yep. Do no race-pace runs at all really- just make sure you can keep moving the distance. You can also use non-impact forms of cardio as active recovery throughout the week
 
Its a freakin charity event, not an Olympic final.

Quit stressing out over something like this. Just run at a moderate pace so that you can complete the race. No one is going to care about your time.
 
Outside of running, get your diet right to lose fat so you'd be lighter. Makes a huge difference.
 
Did my first 10k training run. Went pretty well, super slow but made it without having to walk at all
 
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